3 day work out plan

3-Day Workout Plan Important: Always consult with a healthcare provider before beginning any new exercise program. Day 1: Strength and Flexibility Warm-Up (5-10 minutes) March in place or take a brisk walk. Arm circles and gentle neck stretches. Strength Training (20-30 minutes) Bodyweight Squats: 2 sets of 10-12 reps Seated Dumbbell Press: 2 sets of 10-12 reps (use light weights) Wall Push-Ups: 2 sets of 8-10 reps Seated Leg Lifts: 2 sets of 10-12 reps per leg Flexibility (10 minutes) Standing Calf Stretch (20-30 seconds per side) Hamstring Stretch (20-30 seconds per side) Shoulder Stretch (20-30 seconds per side) Cool Down (5 minutes) Deep breathing and gentle stretching. Day 2: Cardiovascular Health Warm-Up (5-10 minutes) Light jogging or brisk walking. Cardio Activity (30 minutes) Choose one of the following: Walking (brisk pace) Cycling (stationary or outdoors) Swimming or water aerobics Aim for moderate intensity, where you can still talk but are breathing a bit heavier. Balance Exercises (10 minutes) Heel-to-Toe Walk: 2 sets of 10 steps Single-Leg Stand: 2 sets of 10-15 seconds per leg Chair Stands: 2 sets of 8-10 reps Cool Down (5 minutes) Gentle walking followed by stretching. Day 3: Mixed Routine Warm-Up (5-10 minutes) Gentle arm swings and leg swings. Circuit Training (25-30 minutes) Choose 5 exercises to rotate through, performing each for 30 seconds with 30 seconds rest. Glute Bridges Modified Plank (knees on the ground) Step-Ups (using a low step) Side Leg Raises Bicep Curls (with light weights) Cool Down & Stretching (10 minutes) Focus on whole-body stretches, holding each for 20-30 seconds. 5-Day Nutrition Plan General Guidelines: Stay hydrated: Aim for 8-10 glasses of water per day. Focus on whole, unprocessed foods. Incorporate a balance of macronutrients: proteins, healthy fats, and complex carbohydrates. Day 1 Breakfast: Oatmeal topped with fresh berries and a tablespoon of walnuts. Snack: Greek yogurt with honey. Lunch: Spinach salad with grilled chicken, cherry tomatoes, cucumbers, and vinaigrette. Snack: Sliced apple with almond butter. Dinner: Quinoa with steamed broccoli and grilled salmon. Day 2 Breakfast: Whole grain toast with avocado and poached egg. Snack: Baby carrots with hummus. Lunch: Lentil soup with a side of mixed greens. Snack: A small handful of mixed nuts. Dinner: Stir-fried tofu with bell peppers and brown rice. Day 3 Breakfast: Smoothie with spinach, banana, and protein powder. Snack: Cottage cheese with pineapple. Lunch: Turkey and vegetable wrap in a whole grain tortilla. Snack: Celery sticks with peanut butter. Dinner: Baked chicken breast with sweet potatoes and green beans. Day 4 Breakfast: Chia seed pudding with almond milk and sliced strawberries. Snack: Hard-boiled eggs (1-2). Lunch: Quinoa salad with black beans, corn, and avocado. Snack: Sliced bell peppers. Dinner: Grilled shrimp with zucchini noodles and pesto. Day 5 Breakfast: Whole grain pancakes topped with blueberries. Snack: A pear or an orange. Lunch: Mediterranean tuna salad with olive oil, tomatoes, lemon, and mixed greens. Snack: Rice cakes with cream cheese. Dinner: Vegetable stew with beans and a side of whole-grain bread. Final Notes Encourage regular water intake throughout the day. Adjust portion sizes according to individual needs and activity levels. Feel free to substitute similar foods based on personal preference or dietary restrictions. Always remember that regular physical activity combined with a balanced diet promotes a healthy lifestyle. Enjoy your workouts and meals!